Nutrition Exam 1: Carbs/fats/protein

Fats/ Lipids/ Carbs

Dietary importance of carbs: (3)

1. widely available

2. low cost

3. easily stored

Whats the order your body burns fuel?

1. Carbs

2. Fats

3. Protein

What is considered indigestible carbs?

Dietary fiber

3 classes of carbs

1. Mono-

2. Di-

3. Polysaccharides

What kind of carbs are polysaccharides considered?

Complex carbs

Monosaccharide 3 examples:

1. Glucose: basic sugar

2. Fructose: fruits and honey

3. Galactose: product of lactose digestion

Disaccharides function aids in:

Calcium and P absorption

Examples di-saccharides: (3)

1. Sucrose: common table sugar

2. Lactose: milk sugar

3. Maltose: malt sugar (sugar + sugar)

Polysaccharides function: (2)

1. digestive aid aka fiber

2. Energy storage

Example polysaccharides: (1)

COMPLEX carbs (bread)

3 components copmlex carbs:

1. Glycogen

2. Starch: most significant poly-

3. Dietary fiber

can dietary fiber be broken down into energy in humans

NO

How many Cups of veggies daily for average adults to consume?*

2.5 cups

Insoluble vs soluble fiber:

• easily dissolves in water

• does not dissolve and left intact

women fiber intake:

25g/ day

Men fiber intake

35g/day

Soluble fibers: (2)

1. Gums (oats, barley, sugar)

2. Pectins: fruits

Function of pectins?

decrease cholesterol!!

• fruit: apple

Insoluble fiber examples: (2)

1. cellulose- holds water (stalks and leaves of plants)

2. ligin- antioxidant (broccoli stems, fruits w/ edible seeds—berries)

Nutritive sweeteners vs nonutritive sweeteners:

1. Nutritive has sugar alcohols—mannitol, xylitol

   • adds calories

2. Nonnutritive are artificial sweeteners used in food

   • ex: aspartame, stevia, sucralose—are sweeter than sucrose

   • no calories

Carbs/ cal

4g/cal

Food sources of carbs: (2)

1. Starches

2. Sugars—empty cals

Nutrient dense starches (5)

Refined grains (2)

Enriched grains (1)

Nutrient dense

1. rice

2. wheat

3. corn

4. legumes

5. potatoes

Refined grains (have 1 or more parts removed)

1. white rice

2. white bread

Enriched grains (refined then enriched w/ nutrients lost when refined)

1. breakfast cereals

Dietary reference intake of total adult caloric intake for carbs:

45-65%

Fats are essential to body as:

energy fuel and backup feul source

3 classes of fats

1. triglycerides

2. phospholipids

3. sterols

2 types of triglycerides:

1. Unsaturated fat

2. Saturated fat

saturated fats are derived from what?

animal products

(butter, cheese, eggs—solid at room temp)

unsaturated fats are from what sources?

plant sources and liquid at room temp

• avocados, olives, canola, peanut oils

• corn, soybean, sunflower oils

Phospholipids function: *

important to cell membrane structure and transport of fat soluble substance across

Whats the best know/ Useful phospholipid?*

1. Lecithin

   • key building block of cell membranes

   • animal products—liver and eggs

An example of sterol:

Cholesterol

Function of lipoproteins:

major vehicles for lipid transport in bloodstream

• ex: fat is insoluble in water and blood is basically water so fat cant travel freely

The higher the protein load of lipoproteins= the higher the…

DENSITY

• means that if lipoprotein has more protein than fat, then its heavier

• if lipoprotein has more fat than protein, then its lighter

VLDL (very low density lipoprotein) carries:*

triglycerides to cells

LDL (Low density lipoproteins carry): *

cholesterol to cells

HDL carries: *

FREE cholesterol from body tissues back to liver for disposal!!

Fat/ cal

9g/cal

Function of fat aka adipose tissue in body? (2)

1. Supports/ protects body organs

2. Helps regulate body temperature

What are food sources of fat? (2)

1. animal (meat/poultry/ egg yolk)

   • unsaturated

2. plants (nuts, avocados, vegetable oils)

   • saturated

What are synthetic saturated fats? *

lab-made versions of plant oils like coconut and palm kernel oils

• increases shelf-life and makes food last longer

• ex: turning vegetable oils —> margarine/ shortening

What does Dispensable 5 amino acids mean for protein:*

• 5 amino acids that the body can synthesize from other animo acids (not necessary in the diet)

  • aka ur body can make them itself so dont need to eat animals

What does deamination mean in protein? (4 steps)

1. body uses protein and removes nitrogen from amino acids

2. converts to ammonia (it alters mental status—alcoholics)

3. changed to urea in liver

4. excreted as urine

Protein/ cal:

4g/ cal

What does having a positive Nitrogen balance mean? (2)*

1. body HOLDS more nitrogen than excretes

2. Stores it as protein

ex: periods of rapid growth (growth spurt/ puberty)

Negative nitrogen balance meaning: (2)*

1. EXCRETES more nitrogen than keep

2. Inadequate amt of protein

ex: ongoing malnutrition, illness, starvation

Function of proteins: (7)

1. Primary tissue building/ Maintenace

2. Water

3. pH balance

4. Nitrogen balance

5. Metabolism/ Transportation

6. Immune system

7. Energy system: back-up to carbs

2 types of proteins:

Complete

Incomplete

Complete protein comes from: *

ANIMALS

ex: egg, milk, cheese, meat, poultry, fish

Incomplete protein comes from: *

PLANTS
ex: grains, legumes, nuts, seeds

complementary protein consists of combining (2)

plant-protein foods (hummus and crackers)

Who are most at risk of for Protein Energy Malnutrition? (2)

1. Children: bc rapid growth/ development (puberty)

2. Elderly: 65+

2 Severe forms of Protein Deficiency? *

1. Kwashiorkor

2. Marasmus

Kwashiorkor is what?

Where would it take place?

intake of protein is LESS than overall caloric intake

• 3rd world countries

Kwashiorkor symptoms: (8)

1. acute, develops in weeks

2. appear plump (ascites)

3. skin lesions/ shedding

   • no protein=no tissue repairs

4. lose hair/ color

5. enlarged fatty liver

6. no appetite

7. atrophy

   • no protein=no gains

8. lethargy

Marasmus is what?

Inadequate intake of BOTH protein and calories!!

what can cause marasmus?? (3)

1. reoccurring infx

2. prolonged starvation

3. 2nd-dary to chronic illness (CHF)

Symptoms marasmus: (6)

1. takes months/ years to show

2. mostly skin/bones and NO fat

3. anorexia

4. dry, thin skin

5. hypothermia

   • no meat= always cold

6. skin is sparse